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Good healthy diet foods

Healthy Eating for a Healthy Weight | Healthy Weight, Nutrition, and Physical Activity

An eating plan that helps manage your weight includes a variety of healthy foods. Add an array of colors to your plate and think of it as eating the rainbow. Dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals. Adding frozen peppers, broccoli, or onions to stews and omelets gives them a quick and convenient boost of color and nutrients.

According to the Dietary Guidelines for Americans 2020–2025[PDF-30.6MB], a healthy eating plan:

  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
  • Includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.
  • Is low in added sugars, sodium, saturated fats, trans fats, and cholesterol.
  • Stays within your daily calorie needs

USDA’s MyPlate Plan can help you identify what and how much to eat from the different food groups while staying within your recommended calorie allowance. You can also download My Food Diary [PDF-106KB] to help track your meals.


Fresh, frozen, or canned fruits are great choices. Try fruits beyond apples and bananas such as mango, pineapple or kiwi fruit. When fresh fruit is not in season, try a frozen, canned, or dried variety. Be aware that dried and canned fruit may contain added sugars or syrups. Choose canned varieties of fruit packed in water or in its own juice.


Add variety to grilled or steamed vegetables with an herb such as rosemary. You can also sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish—just microwave and serve. Look for canned vegetables without added salt, butter, or cream sauces. For variety, try a new vegetable each week.

Calcium-rich foods

In addition to fat-free and low-fat milk, consider low-fat and fat-free yogurts without added sugars. These come in a variety of flavors and can be a great dessert substitute.


If your favorite recipe calls for frying fish or breaded chicken, try healthier variations by baking or grilling. Maybe even try dry beans in place of meats. Ask friends and search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!

Comfort Foods

Healthy eating is all about balance. You can enjoy your favorite foods, even if they are high in calories, fat or added sugars. The key is eating them only once in a while and balancing them with healthier foods and more physical activity.

Some general tips for comfort foods:

  • Eat them less often. If you normally eat these foods every day, cut back to once a week or once a month.
  • Eat smaller amounts. If your favorite higher-calorie food is a chocolate bar, have a smaller size or only half a bar.
  • Try a lower-calorie version. Use lower-calorie ingredients or prepare food differently. For example, if your macaroni and cheese recipe includes whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, low-fat cheese, fresh spinach and tomatoes. Just remember to not increase your portion size.

Top of Page

Rethink Your Drink
Tips for cutting added sugars by changing your beverages.

How to Reduce Sodium
Suggestions for when you are at the grocery store, at home, or dining out.

Healthy Eating Tips
Start eating healthier with these simple tips.

Good Nutrition Starts Early
Introduce kids to healthy foods with these ideas.

Improving Your Eating Habits
Learn more about how to start changing your eating habits.

Planning Meals
Stock up on healthier foods that contain fewer calories to help prepare you for weight-loss success!

Cutting Calories
Find out how to cut calories for your meals, snacks, and even beverages.

Healthy Recipes
Links to healthy recipes with calorie counts and nutritional information.

Eat More Weigh Less
Manage your weight without being hungry.

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Regulate your appetite with adequate sleep.

18 Healthy Foods for Your Weight Loss Journey

Healthy bodies come in all shapes and sizes. While weight loss is not a magic bullet for health, and not everyone needs to pursue weight loss, it might be something you want to work toward to feel your healthiest.

Coupled with regular movement, your diet can affect your health outcomes. (Just make sure to talk with a healthcare professional before making drastic changes!)

If losing weight is your goal, these 18 foods may help support a healthy weight loss journey, according to science.

1. Whole eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback.

These fears were rooted in misconceptions that overlooked how your body regulates cholesterol levels. Your body sources it, as needed, from your diet or your liver to maintain its baseline levels (1).

While people with elevated baseline levels of LDL (bad) cholesterol should be more conscious of how much cholesterol they get in their diet, moderate egg consumption — between 7–12 eggs a week — has been proven safe for many people (1, 2, 3, 4).

Although a higher intake of eggs may raise the levels of LDL cholesterol in some people, eggs are one of the best foods to eat if you’re looking to reach or maintain a healthier weight.

Eggs are incredibly nutrient-dense. Interestingly, almost all its nutrients are found in the yolks — like choline and vitamin D — though egg whites deliver 4–6 grams of protein each (5).

Because they’re high in protein and fat, they help you feel full (6, 7).

That’s key, because responding to your body’s internal fullness and hunger cues can help you reach or maintain a healthy weight. In other words, getting in the habit of eating when you’re hungry and stopping when you’re full can help your weight loss goals (8, 9).

A study including 50 healthy people with more weight showed that eating eggs and buttered toast for breakfast — instead of cereal, milk, and orange juice — increased feelings of satiety (fullness) for the next 4 hours (10).

Similarly, another study among 48 healthy adults found that those who ate an egg-based breakfast, either high or moderate in both protein and fiber, reported higher satiety than those who ate low fiber cereal and milk (11).

Since feeling satiated can help combat overeating driven by feeling overly hungry, eating eggs may support your weight loss goals while also packing a ton of healthful nutrients into your day.

2. Leafy greens

Leafy greens include kale, spinach, collard greens, Swiss chard, and a few others.

They have several properties that make them perfect for reaching or maintaining a healthy weight. For example, they pack fiber and nutrients that keep you satiated and hydrated.

What’s more, leafy greens contain thylakoids, plant compounds that have been linked with increased satiety and better appetite management in at least two human studies (12, 13, 14).

It’s worth noting, however, that both studies are small, and participants took a 5-gram thylakoid supplement — the amount found in about 3. 5 ounces (100 grams) of raw spinach (13, 14).

Those receiving even a single dose of the supplement reported better appetite management, resulting in weight loss (13, 14).

However, more research in humans is needed to understand the effect of thylakoids from food sources as a tool for achieving a healthy weight — as well as their long-term effects in supplement form.

In the meantime, leafy greens boast an assortment of fiber and micronutrients and are almost always a great addition to your diet (15, 16).

Adding leafy greens to your diet can help you feel satiated and reduce cravings for less nutritious foods. Learning to respond to your body’s internal cues of hunger and fullness can aid your larger healthy weight loss goals (8, 9).

If you’re taking medications, such as blood thinners like warfarin (Coumadin), speak with a healthcare professional or a registered dietitian about how many leafy greens you should eat daily to find the right balance.

Leafy greens are high in vitamin K, which may interact with your medication. Consistent vitamin K intake is key (17).

3. Salmon

Fatty fish like salmon are incredibly nutritious and very satisfying.

Salmon is loaded with high quality protein, healthy fats, and various important nutrients. That combination keeps you satiated and can help you reach a healthier weight (18).

Salmon is loaded with omega-3 fatty acids, which may help reduce inflammation. Inflammation plays a major role in obesity and metabolic disease (19, 20, 21).

What’s more, fish — and seafood, in general — may also supply a significant amount of iodine.

The nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally (22).

But studies show that a significant number of people don’t fill their iodine needs. Adding fatty fish to your diet can help you consume enough iodine (22).

Mackerel, trout, sardines, herring, tuna, and other types of fatty fish are also excellent for your health.

4. Cruciferous vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts.

Like other vegetables, they’re high in fiber and tend to be incredibly filling.

What’s more, these types of veggies contain decent amounts of protein. They’re not nearly as high in protein as animal foods or legumes, but still high for vegetables (23, 24, 25, 26).

A combination of protein, fiber, and low energy density (low calorie content) makes cruciferous vegetables the perfect foods to include in your meals if you want to lose weight (27).

They’re also highly nutritious and contain compounds that may lower your risk of developing cancer. Keep in mind, though, that no amount of cruciferous vegetables can replace recommended cancer screenings or proper cancer treatment (28).

5. Chicken breast and some lean meats

Meat remains a controversial food group for many people.

Beyond issues of sustainability and ethics, we’re still not sure whether and how red meat raises the risk of heart disease or diabetes.

Research on meat consumption and health outcomes has yielded low evidence of causation.

That language can be confusing, and it’s often misinterpreted as a ringing endorsement to eat more meat, but it simply means that there isn’t enough evidence to say whether it causes unfavorable health outcomes (29, 30).

However, a high intake of red and processed meats is associated with a higher risk of cancer, diabetes, premature death, and heart disease (31).

Eating unprocessed meat in moderation (i.e., 2–3 servings a week) alongside fruits, vegetables, and whole grains may mitigate some of the cancer risks associated with meat consumption (30).

Nutritionally, chicken and red meat are both high in protein and iron.

Skinless chicken breast and lean red meat like tenderloin or flank steak pack protein and iron and have less saturated fat than other cuts. Opt for these most of the time to better support weight management and heart health.

Saturated fat has been thought to drive inflammation, which is associated with chronic illness. However, research on this, too, has so far yielded mixed results (32, 33).

How you prepare meat can also affect health outcomes.

Red meat that is cooked at high temperatures for a long duration, by smoking or grilling, for instance, renders fat drippings. Against hot cooking surfaces, these form a toxic by-product called polycyclic aromatic hydrocarbons (PAHs) that may cause cancer (34).

Minimize this risk by limiting smoke, wiping away drippings, and eating lean meat in moderation. This means no more than a few 3-ounce (85-gram) servings per week. A serving is about the size of the palm of your hand (34).

6. Potatoes and other root vegetables

White potatoes seem to have fallen out of favor — possibly, at least in part, due to the rise of lower carb diets.

For what it’s worth, potatoes and other root vegetables have several properties that make them wonderful foods for weight loss and optimal health.

They contain an incredibly diverse range of nutrients — a little bit of almost everything you need.

They’re particularly high in potassium, a nutrient that most people don’t get enough of. Potassium plays an important role in blood pressure management (35).

On a scale called the Satiety Index, which measures how filling different foods are, boiled white potatoes scored the highest of all the foods tested (36).

What this means is that by eating boiled white or sweet potatoes, you’re more likely to naturally feel full. You’ll also be providing your body with essential nutrients.

If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss (37).

Sweet potatoes, turnips, and other root vegetables are also excellent choices.

7. Tuna

Tuna is another satiating high protein food.

It’s a lean fish, meaning it has protein, which helps keep you full, as well as healthy fats. Among these healthy fats is docosahexaenoic acid (DHA), a form of omega-3 fatty acid, which may benefit your heart (22, 38, 39).

Eating fish like salmon and tuna can be a great way to increase your protein intake, with nutritious fish fats to support your eyes and brain (39, 40, 41).

If you’re eating tuna canned, choose varieties canned in water if you’re aiming to eat fewer calories. Tuna packed in oil ups the calories, fat, and sodium, but could be more filling. It depends on what your needs are that day (42).

8. Beans and legumes

Beans and other legumes can be beneficial for weight loss. These include lentils, black beans, kidney beans, and some others.

Those foods tend to be high in protein and fiber, which are two nutrients that promote satiety. They also tend to contain some resistant starch (43, 44, 45).

Due to their high fiber content, beans can cause gas and bloating in some people. Preparing them properly can help mitigate these side effects, though. Try buying your beans dry and soaking them for several hours before preparing.

9. Soups

Soup can be a delicious way to increase your intake of vegetables and whole grains you may not get enough of otherwise. However, soup varieties that are cream-based or that include processed meats aren’t going to provide the same nutritional boost.

Between the slurping, smelling, tasting, cooling, and chewing, soup takes some people longer to eat than other foods. Eating slowly may help you eat more mindfully. It could also help keep you from eating past fullness (46, 47, 48). 

Feeling satisfied and nourishing your body while listening and responding to your body’s hunger and fullness cues are important in reaching and maintaining a healthy weight.

If you would like a richer soup, there are ways to increase its creaminess without the use of heavy cream, which can add less healthy saturated fat.

Try blending in avocado, which helps increase the fiber count of your soup, or cashews. You can also slice avocado on top as a garnish to the soup (49, 50).

Because soups are inherently liquids, and therefore hydrate you, they may promote fullness and support weight management. Incorporating a vegetable-based clear soup before your meal can be a way to feel more satisfied and to lose weight healthfully (51).

Heads up

Trying to “do it right” when it comes to nutrition may feel tempting, but it can backfire. If you are preoccupied with food or your weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support. These behaviors may indicate a disordered relationship with food or an eating disorder.

Disordered eating and eating disorders can affect anyone, regardless of gender identity, race, age, socioeconomic status, or other identities.

They can be caused by any combination of biological, social, cultural, and environmental factors — not just by exposure to diet culture.

Feel empowered to talk with a qualified healthcare professional, such as a registered dietitian, if you’re struggling.

You can also chat, call, or text anonymously with trained volunteers at the National Eating Disorders Association helpline for free or explore the organization’s free and low cost resources.

10. Cottage cheese

Dairy products tend to be high in protein.

One of the most protein-rich dairy products is cottage cheese, which is mostly protein.

Eating cottage cheese is a great way to boost your protein intake, which is important for building and maintaining muscle. It’s also very satiating and high in calcium.

There may even be a relationship between calcium intake and healthy weight, but more research is needed in this area (52, 53).

Other high protein dairy products include Greek yogurt and skyr.

11. Avocados

Avocados are unique fruits.

While most fruits are high in carbs, avocados are instead loaded with healthy fats. They’re particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.

Despite being mostly fat, avocados also contain a lot of water and fiber, making them greatly satiating.

What’s more, they’re a perfect addition to vegetable-based salads, as studies show that their fat content can increase how much of the carotenoid antioxidants your body absorbs from vegetables. In fact, it may increase absorption by 4.6–12.6 times (54).

In fact, they help absorb other important fat-soluble vitamins (vitamins A, D, E, and K). Avocados also contain many important nutrients, including fiber and potassium.

It’s worth keeping in mind that avocados are energy-dense, so being mindful of portions is key when weight loss is your goal. The more you practice taking your body’s internal hunger and fullness cues, the more you can intuitively tell what the right amount is for you at that time (8, 9).

12. Nuts

Nuts are high fat foods that also provide you with protein, fiber, and other plant compounds that benefit heart health (55, 56).

They make excellent snacks since they contain balanced amounts of protein, fiber, and healthy fats (57).

Studies have shown that eating nuts can improve metabolic health and even promote weight loss (58).

What’s more, population studies have shown that people who eat nuts tend to get more nutrients and be at a healthier weight than those who don’t (59).

Like any high fat food, you’ll want to be mindful that you’re eating only to the point of satiety. So, do mind your portion sizes if your goal is to lose weight.

Try eating a handful of unsalted nuts at first, and see how you feel after about 15–20 minutes. If you still feel hungry, try half of another handful and give yourself some time to digest.

13. Whole grains

Recent studies show that a diet rich in whole grains can help support healthy weight loss (60).

Cereal grains can be wholesome parts of your diet and may benefit your metabolic health (61).

That’s because they’re loaded with fiber and contain a decent amount of protein. Notable examples include oats, brown rice, and quinoa.

Oats are loaded with beta-glucans, which are soluble fibers that may increase satiety and improve metabolic health (62, 63).

Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward.

While white rice is certainly OK, brown rice packs added nutrients — especially fiber — which may support your healthy weight loss journey.

Keep in mind that refined grains (i.e., white bread and most commercial baked goods) are OK, as long as you eat them in moderation and don’t make them the foundation of your diet.

Also remember that sometimes, foods with “whole grain” on the label are ultra-processed, and they can contribute to unwanted weight gain when eaten in excess.

14. Chili pepper

Eating chili peppers may be useful on a weight loss diet.

They contain capsaicin, a substance that makes hot peppers like chilis spicy.

Some studies show that capsaicin can improve how fast your body metabolizes fat and can increase your sensation of fullness. Together, these may support your healthy weight loss journey (64, 65).

The substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements. That’s because studies show that capsaicin supplements may increase metabolism.

A review study found that this effect only yielded an average of 33 calories more burned per day than those who did not supplement with capsaicin, though. More research is needed to learn about this effect, especially in regards to capsaicin from food sources (66, 67, 68).

Plus, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up (69).

15. Fruit

Most health experts agree that fruit is healthy.

Numerous population studies have shown that people who eat the most fruit and vegetables tend to be healthier than people who don’t (70, 71, 72).

Most fruits have properties that make them great for helping you achieve or maintain a healthy weight. So, there’s no need to shy away from them in your health journey.

Even though fruits contain natural sugar, they have a low energy density and are loaded with micronutrients. Plus, their fiber content helps prevent the sugar from being released too quickly into your bloodstream.

People who may want to avoid or minimize fruit are those on a very low carb diet or who have an intolerance. Most fruits can be effective and delicious additions to your healthy weight journey.

16. Grapefruit

Grapefruit is high in fiber and nutrients and can promote feelings of fullness.

In an older study from 2006 following 91 individuals with obesity for 12 weeks, eating half of a fresh grapefruit before meals led to weight loss of 3.5 pounds (1.6 kg) (73).

The grapefruit group also had reduced insulin resistance, a metabolic condition.

Therefore, eating half a grapefruit about half an hour before meals may help you feel more satiated and eat fewer overall calories. However, since this is not a sustainable practice, you’re better off eating a variety of fruits and vegetables at each meal (74).

Avoid grapefruit and its juice if you’re taking certain medications, like statins or blood pressure medications, as it can augment or interfere with their effects (75).

We still need more human research into the effects of grapefruit on weight loss and weight management.

17. Chia seeds

Chia seeds may be among the most nutritious foods on the planet.

They contain 12 grams of carbs per ounce (28 grams), nearly 10 grams of which are fiber (76).

Therefore, chia seeds are a low carb food, yet it’s one of the best sources of fiber in the world at 35% fiber by weight (76).

Because of their high fiber content, chia seeds expand and turn gel-like in your stomach (77).

One study in 24 adults found that those who ate either 0.33 ounces (7 grams) or 0.5 ounces (14 grams) of chia seeds with yogurt as a mid-morning snack had increased feelings of satiety (78).

What’s more, chia seeds are high in omega-3 fatty acids, which may further support weight management (76, 21).

Given their nutrient composition, chia seeds could be a useful part of your healthy weight journey (79).

18. Full fat (whole) Greek yogurt

Yogurt is another excellent dairy product.

Greek yogurt is especially great for weight management, as it has twice the amount of protein as regular yogurt (80).

What’s more, certain types of yogurt, including Greek yogurt, contain probiotic bacteria that can improve the function of your gut (80).

Look for labels that include the language “live cultures” or “active cultures” for an added gut health boost. If you don’t see these, look in the ingredients list for a mix of probiotic strains, such as S. thermophilus or Bifidus.

Having a healthy gut may help protect against inflammation as well as leptin resistance, which is one of the main hormonal drivers of obesity.

Make sure to choose yogurt with live, active cultures, as other types of yogurt may contain virtually no probiotics.

Also, consider choosing full fat yogurt. While the evidence is still mixed, some studies show that full fat dairy — but not low fat dairy — is associated with a reduced chance of developing obesity and type 2 diabetes over time (81, 82, 83, 84).

Flavored or sweetened low fat yogurt typically has fillers or added sugars to compensate for texture, so it’s best to eat it only occasionally and to check the nutrition label if you’re trying to avoid those additives.

The bottom line

Many foods are delicious, nutritious, and supportive of your goals to reach or maintain a healthier weight. These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds, and legumes.

Some minimally processed foods, such as probiotic yogurt and oatmeal, are also excellent choices.

Along with moderation and regular exercise, eating these nutritious foods should help pave the way to a healthy life.

5 Healthy Snacks That Can Help You Lose Weight

Just one thing

Do this today: Grab a palmful of your favorite nuts and note their flavor, texture, and taste as you enjoy them in between meals.

100+ Nutritional Benefits & Tips

A complete diet must include every variety of essential and daily essential nutrients. These are macronutrients (carbohydrates with fats, proteins) and micronutrients, which include vitamins, minerals. One of the additional, but no less important components is fiber.

If you want to maintain and improve your health, you need to eat quality and varied food. It is nutrition that is a key aspect in the prevention of many diseases and the formation of good immunity. We offer you a detailed list of products recommended for proper nutrition for a healthy lifestyle.

Proper nutrition products for a healthy lifestyle

The main rule in the transition to a healthy lifestyle is making up a diet, cooking dishes from fresh and high-quality food (preferably without processing or adding chemical additives). Then the body will receive more nutrients.

From the entire list of products for proper nutrition, 5 main groups are distinguished by origin: cereals, meat and fish, plants (vegetables, fruits, berries), oils, dairy products. Nuts, seeds, beans, eggs are also allowed.

1. Cereals

Healthy cereals on pp: Buckwheat, barley, barley, corn, whole oatmeal, millet, brown (brown) rice. Less common: sorghum, couscous, quinoa, spelt, bulgur and teff.

Benefit: Valuable source of slow carbohydrates. They saturate for a long time, suppress cravings for sweets, help build muscles. The walls of the intestines are cleansed, the microflora is enriched, the pressure is normalized, the metabolism is activated. Lots of B vitamins, fiber, potassium, phosphorus.

Consumption tips: Cereals are available in the morning: for breakfast or lunch. Ideally combined with mushrooms, vegetables and herbs, berries, fruits, dairy products, fish and seafood, eggs. You can also serve porridge with meat, poultry. Cooking methods: steaming or boiling (when steaming, the glycemic index is lower).

How often to consume: Daily, per day 150-400 g (prepared).

Which cereals should be avoided: Quick oatmeal (flakes), white rice, semolina, breakfast cereals. For the most part, they contain not slow, but fast carbohydrates in the composition. Cereals almost do not give long-term energy, do not saturate. Such cereals cause a quick appetite. Regular use leads to a set of extra pounds.

Which cereals to reduce for weight loss: Rice, couscous, bulgur, corn porridge. High glycemic index, many calories, carbohydrates. It is not necessary to exclude completely.

What else to read: An overview of popular cereals and their benefits.

2. Meat and eggs

Useful types of meat on the list: Veal, lean beef, rabbit, lamb, chicken, turkey. Less common: venison and elk, partridge and quail, goat meat, horse meat, camel meat. Eggs: chicken, quail.

Benefit: Supply of complete protein and essential amino acids, prevention of anemia. At the same time, meat with eggs is rich in B vitamins, phosphorus, selenium and zinc. Muscle mass grows faster, bones become stronger, functions of the central nervous system and brain, thyroid gland are supported. Eggs contain fatty acids, choline, lutein.

Consumption tips: Available at any time of the day. The best combinations of eggs and meat will be with vegetables, herbs, mushrooms, but fruits, berries and dairy products are also suitable for poultry. It is also possible with cereals. The meat must be boiled or stewed, baked. Eggs - fry without oil, boil, poach.

How often to consume: Red meat 2-3 times a week for 130-180 g, poultry and low-fat varieties can be more often. Eggs - 1-2 whole pieces daily.

Which meat should be avoided: Pork, goose and duck. A lot of fat - from 30% to 60%. This greatly increases the calorie content. Such meat changes the lipid composition in the blood, increases cholesterol levels. For PP and weight loss, products are definitely not suitable, especially you can’t include them in the diet on a regular basis.

Which meat to reduce for weight loss: Lamb, marbled beef (beef with fatty layers). There is less fat in these varieties than in pork, therefore it can be used for weight loss, but only rarely. However, lamb and beef have a lot of protein, amino acids to support muscle mass.

3. Fish and seafood

Useful seafood at the checkpoint: Low-fat varieties of fish - pollock, hake, blue whiting, halibut, cod, haddock, flounder, navaga. More fatty species are mackerel, chum salmon, salmon, coho salmon, pink salmon, sardines, trout. Seafood: squid, shrimp, mussels, caviar.

Benefits: Easily digestible protein source. The exchange of fats with cholesterol is established, bones are strengthened, immunity is strengthened. Fish has a beneficial effect on blood vessels, the central nervous system, the liver, hair and nails. Lots of vitamins and minerals.

Consumption tips: May be taken at any time of the day. Combinations on PP - vegetables, herbs and greens, olives, beans, lemon are suitable for fish. From cereals you can buckwheat, rice, millet. Seafood is steamed or baked. Fish with vegetables is the perfect dinner option.

How often to consume: Low-fat varieties are allowed daily, and fatty varieties 2-3 times a week. The standard portion is from 100 to 200 grams.

Which seafood should be avoided: Salted and dried. They contain salt in large quantities, which retains water, develops puffiness. Swordfish, shark, sea bass, mackerel, eel, tilefish, carp, perch, oysters - no more than once a week due to the accumulation of mercury and toxins.

Which seafood to reduce for weight loss: Varieties with a high proportion of fat, consume no more than 2 times a week. It cannot be completely ruled out, since such fish contains a lot of useful fatty acids with vitamin D.

What else to read:

4. Meat by-products

Useful by-products on the list: Beef, pork, chicken liver, tongue, heart, kidneys, ventricles. Less common: lungs, brains, heads, tails, spleen.

Benefits: Lots of protein, like meat, but fewer calories. Contains calcium, iron, magnesium and zinc, vitamins B, A, D and E, enzymes. By-products saturate, tone up and give energy for a long time, have a beneficial effect on the central nervous system. Muscle tissue begins to grow intensively, sleep normalizes. Regular consumption of offal reduces the risk of anemia.

Consumption advice: If the offal is lean, then it is allowed at any meal. Fat liver is better to eat in the first half of the day. The group is combined with vegetables, cereals, herbs. The lungs, the brain need to be boiled-stewed, the kidneys and tongue - boiled, the liver with the heart - stewed.

How often to consume: Enough 1-2 times a week, serving from 15 to 200 g. For a healthy lifestyle, this product is not the best, since 100 g contains 40 g of fat. Moreover, they refer it to a saturated group, the share of which is recommended to be limited in the diet.

What offal to reduce for weight loss: Beef brains. The delicacy is good for the body, but it is fatty and contains a large amount of cholesterol. In addition, beef brains are difficult and take a long time to digest.

More to read: Top 5 healthiest by-products on PP.

5. Dairy products

Healthy dairy products on pp: Milk, kefir, cottage cheese, fermented baked milk, natural yoghurts, curdled milk, cream, butter, sour cream, hard and soft cheeses. Less common: acidophilus, varenets, koumiss, ayran, kurt, varenets, matsoni.

What is the benefit: Suppliers of protein, amino acids, calcium, phosphorus and vitamins A, B12, D. Add products to proper nutrition to strengthen bones and teeth, normalize intestinal microflora, improve brain function. Dairy products have a positive effect on immunity, central nervous system, and hormonal levels.

Consumption tips: Allowed at any time of the day. For example, in the morning you can make porridge with milk, and in the evening eat cottage cheese. Vegetables, dried fruits, herbs, berries, cereals are suitable for products. It must be consumed fresh.

How often to consume: Daily unless intolerant.

Which dairy products should be avoided: Zero-fat products and sweet yoghurts with additives, condensed milk. They contain sugar, which negatively affects health. In fat-free foods, sugar is often added to compensate for the taste.

Which dairy products to reduce for weight loss: Butter, high-fat cheese, cream should be reduced due to high calorie content.

6. Leafy/Green Vegetables

Healthy Vegetable Types: Cabbage, broccoli, cucumber, squash, zucchini, Chinese cabbage, celery, green pepper, green onion. Less popular: Brussels sprouts, kohlrabi, asparagus, artichokes, bok choy. Greens: spinach, sorrel, parsley, cilantro, dill, arugula, basil, as well as green salad leaves (iceberg, roman lettuce, lettuce, batavia, frise).

Benefits: High in fiber, vitamins, minerals, antioxidants. The metabolic process and digestion are normalized, the intestinal microflora is restored, the level of cholesterol in the blood is reduced. Radicals and toxins are neutralized, iron deficiency disappears, the appearance of nails, skin and hair improves. Low calorie, high health benefits.

Consumption advice: Preferably at every meal. Suitable for meat with fish and seafood, eggs. Combined with grain bread, dairy products, beans, oils. Should be eaten fresh or steamed.

How often to consume: Every day a must. Minimum 300 g per day.

7. Other vegetables

Healthy vegetables on item no: Tomatoes, eggplants, carrots, beets, pumpkins, potatoes, garlic, onions, red and yellow peppers, cauliflower, radishes, chili peppers. Less common: daikon, parsnips, capers, sweet potatoes, yams, rutabagas, turnips, radishes.

What are the benefits: Enrichment of the body with fiber. Digestion is getting better, the percentage of beneficial microflora increases, metabolism is accelerated. The liver and intestines are cleansed, the feeling of hunger is delayed, the risk of problems with the heart or blood vessels decreases. Lots of vitamins, minerals and antioxidants.

Consumption tips: Starchy vegetables are best eaten before 5-6 pm, and the rest can be eaten at any time of the day. Combine with eggs, vegetable oil, green vegetables, fish and meat, beans, mushrooms. This segment will be fully assimilated fresh, but it is not forbidden to bake, stew, cook.

How often to consume: Daily unless vegetables are starchy.

What vegetables to reduce for weight loss: It is better to eat with restrictions - potatoes (no more than 1-2 times a week), beets, carrots, pumpkin, sweet potato, turnips, rutabagas (no more than 2-3 times a week). High starch content can slow down the process of getting rid of excess weight.

8. Legumes

Beneficial legumes on list: Beans, beans, mung beans (mung beans), green beans, peas, lentils, chickpeas, soybeans. Each product has many varieties, types.

What are the benefits: Cleansing the intestines from food residues, improving the absorption of nutrients and nutrients, removing toxins. Beans have a beneficial effect on the skin, nails and hair, liver, blood composition, and central nervous system. As part of products for PP: B vitamins, proteins, fiber, iron and zinc, magnesium.

Consumption tips: Best served in the morning or afternoon. Legumes are ideally combined with herbs and vegetables, oils, spices. It is better not to combine with meat, mushrooms, asparagus, cabbage, garlic and onions. Cooking methods: boiling, stewing. Pre-soak required.

How often to consume: Enough 2 times a week in portions of 100-150 g.

9. Fruits

Useful fruits on pp: Most popular: apple, pear, banana, kiwi, grape, persimmon, pomegranate, grapefruit, orange, tangerine, lemon. Seasonal or less common: watermelon, melon, pineapple, nectarine, apricot, peach, fig, plum, mango. Least common: papaya, passion fruit, lychee, guava.

Benefits: Improvement of lipid profile with prevention of atherosclerosis, neutralization of free radicals, strengthening of bone tissue. Intestinal motility improves, microflora is enriched, foci of chronic inflammation are stopped. Mandatory products for a healthy lifestyle and proper nutrition.

Consumption tips: You can eat fruit at any time of the day, but it is better to eat it in the first half. Fruits are combined with each other, with dairy products and cereals. Citruses are suitable for meat, seafood, nuts. More benefits from fresh fruits, with heat treatment, useful substances are lost.

How often to consume: A must every day. Enough 200-300 grams.

Which fruits should be avoided: Canned foods, as well as juices and nectars (store-bought, freshly squeezed). A lot of sugar, little dietary fiber, vitamins, minerals. Often in additives, such as preservatives.

Which fruits to reduce for weight loss: Grapes, mango, banana, figs, lychee, watermelon. Lots of natural sugars. If you overeat, getting rid of excess weight will be extremely difficult. Often these fruits cause fermentation in the digestive tract. It is also best to avoid overripe fruits due to their high sugar content.

10. Berries

Useful berries on pp: Strawberries, wild strawberries, blueberries, blueberries, currants, cranberries, lingonberries, cherries, sweet cherries, raspberries, blackberries, cloudberries, sea buckthorn, gooseberries. Goji berries, viburnum, dogwood, rose hips can also be added to the diet.

Benefits: Sources of antioxidants, fiber, calcium, zinc and iron, manganese, vitamins C, K, A and group B. Blood sugar decreases, inflammation is suppressed, and the action of harmful radicals decreases. Berries help in weight loss, improve digestion, saturate for a long time, rejuvenate the skin.

Consumption tips: It is recommended to save berries for snacks. They also go well with breakfast, such as porridge, oatmeal or PP pancakes. Can be consumed frozen or fresh. It goes well with dairy products, nuts, fruits.

How often to consume: Preferably daily, 200-300 g per serving.

Which berries to reduce for weight loss: Cherry and cherry. These berries, in comparison with other varieties, have a lot of sugar. Therefore, it is often impossible to add to the diet during the fight against excess weight, but it is not necessary to exclude it completely.

11. Nuts

Healthy nuts Walnuts, pine nuts, almonds, hazelnuts, cashews, pistachios, peanuts. Less Common: Pecans, Macadamia, Coconut, Chestnut, Brazil Nuts.

What are the benefits: Filling the stomach with protein and fiber, reducing the feeling of hunger, stimulating the breakdown of adipose tissue. The harmful fraction of cholesterol and glucose in the blood decreases, the functions of the gastrointestinal tract are activated. It is necessary to include this product in proper nutrition because of fatty acids, vitamins and minerals.

Consumption tips: It would be better to eat nuts for breakfast and snacks, but only until 3 pm. Combine with fruits, dried fruits, berries and honey. Ideally consumed alone raw or dried as a snack.

How often to consume: Allowed daily, but no more than 20-30 grams.

Which nuts should be avoided: Salted. There is often too much flavor in the product, and salt in large quantities provokes puffiness. Heaviness in the stomach, worsening of digestion are common consequences.

Which nuts to reduce in weight loss: Pine, Brazilian, pecan, hazelnut, macadamia, as they contain a lot of fat, which increases the calorie content. It's easy to overeat them, ruining your entire meal plan for the day. It is not necessary to exclude, but it is better not to abuse it.

More to read: An overview of the types of nuts and their benefits.

12. Seeds

Beneficial seeds on pp: Sesame seeds, chia seeds, sunflower seeds, linseeds, pumpkin seeds, hemp seeds, poppy seeds, cumin.

What are the benefits: Normalization of the lipid profile, long-lasting feeling of satiety, activation of metabolism, cleansing of toxins. The work of the gastrointestinal tract is stimulated, the hormonal background is stabilized. Lots of fatty acids, proteins, fiber.

Consumption tips: Acceptable at any time of the day. Seeds are combined with fruits, berries and vegetables, nuts, honey, dairy products and cereals. Maximum benefit when consumed raw (fresh).

How Often to Consume: Daily, no more than 1-2 tablespoons.

Which seeds to reduce for weight loss: Sunflower seeds. It’s hard to keep track of portions when eating freely, and seeds are high in calories and fat. They also contain a lot of omega-6 acids, which in large quantities is harmful.

More to read: An overview of the best seeds on PC and their benefits.

13. Vegetable oils

Healthy oils on pp: Olive, linseed, sesame, corn, coconut, mustard, camelina, hemp, walnut oil. Less Common: Pine nut oil, avocado oil, pumpkin seed oil, and grape seed oil.

Benefits: Regulation of blood cholesterol, improvement of the digestive process, support of metabolism, strengthening of bones, muscle tissue, vascular walls and heart. Strengthens the immune system, improves the condition of the skin, hair and nails, joints. Be sure to include this product in the diet at PP due to the presence of fatty acids.

Consumption tips: Useful oils at any time of the day. Often used as a dressing for vegetable salads, sauerkraut or mushrooms. They make homemade mayonnaise. In this case, unrefined varieties are taken. Before breakfast, you can eat a spoonful of oil in its pure form. But it is better to fry on refined oils.

How often to consume: Every day. Serving - 1-2 tablespoons.

Which oil is better to exclude: Sunflower and soybean. Not the best varieties in composition and properties.

Which oil to reduce for weight loss: Olive, sesame, corn, grape seed oil. These varieties are extremely low in omega-3 fatty acids needed in the diet. Therefore, it is better to give preference to other varieties.

More to read: An overview of vegetable oils and their benefits.


Flour products

Useful flour products on pp: Wheat flour of grade 2 and below, corn, whole grain, oat, rice, rye and buckwheat flour. Less common varieties: flax flour, barley flour, soy flour, pea flour, chickpea flour, coconut flour, spelled flour. Types of bread: Borodinsky, bran, buckwheat, rye, whole grain. Durum wheat pasta. You can PP-snacks and PP-baking.

Benefits: Source of fibre, complex carbohydrates. This group has a beneficial effect on digestion, microflora, cholesterol levels, hematopoiesis with metabolism. The feeling of hunger decreases, and the body saturates with energy.

Consumption tips: The food is carbohydrate, and therefore suitable for taking in the morning. It can be PP pastries (pancakes, hash browns, casseroles and muffins) for breakfast or a snack. Homemade bread is also prepared from flour, which is suitable for lunch, or dough for dumplings, pies. Flour is also used for breading. Bread is suitable for snacking, pasta as a side dish for meat.

How often to consume: Can be taken daily, but limited, as part of the BJU with calories.

Which flour products should be excluded: Wheat flour of the highest grade and bread, dough made from it. Store baked goods, loaves, confectionery. Each of these foods contains empty calories, does not saturate for a long time. Useful in them is the bare minimum, there are almost no trace elements with dietary fiber.

Which flour products to reduce for weight loss: Lavash, rice, barley, pea and chickpea flour, coconut flour. For the most part, these are high-calorie foods with starch or an abundance of fat. It is better to give up on losing weight from pasta, replacing them with cereals. Bread - no more than 1-2 slices.

More to read: Overview of flour types and their benefits.

15. "Healthy sweets"

Healthy sweets on the order: Dried fruits, candied fruits, honey, marshmallows, marshmallows, marmalade, dark chocolate, as well as jams, jams, jelly without sugar. Special dietary sweets at PP: protein bars, muesli bars, gingerbread and cookies (sold in special health departments or cooked at home). All products must be made from natural ingredients, without additives and sugar.

Benefits: Alternative to sugar, sweets, confectionery. When such a product is made from natural ingredients, almost all useful substances are preserved. The body is energized, hormones of joy and pleasure are produced, the mood rises. This is a good option for a quick snack when the body needs to get an urgent recharge.

Consumption tips: Sweets should be eaten in the morning. Dried fruits, candied fruits, honey, jam can be added to porridge for breakfast. For a snack, take: marshmallow or marshmallow, marmalade, a piece of dark chocolate. In the afternoon, sweets are undesirable.

How often to consume: Literally 20-30 g per day, it is not necessary to abuse even those who are not losing weight.

Sweets to avoid: Sugar, chocolates, sweets, ice cream, energy drinks and soft drinks. The risk of diabetes increases, skin and teeth deteriorate, intestinal microflora worsens, extra pounds accumulate.

What sweets to reduce for weight loss: It is advisable to exclude everything, you can leave only dark chocolate, dried fruits. Otherwise, the risk of breakdowns and excess of the calorie norm increases.

More to read: An overview of dried fruits and their benefits.

16. Herbs and spices

Useful spices on pp: Black pepper, paprika, turmeric, cinnamon, ginger, garlic, bay leaf, nutmeg, cloves, coriander, rosemary, cumin, cardamom, oregano, basil , fennel, anise, zira, vanilla. Salt can also be included here, but on proper nutrition it must be reduced in the diet.

What is the use: Adding aroma and pleasant taste to dishes. The central nervous system is strengthened with the elimination of stress, depression, neuroses. Blood pressure and lipid profile are stabilized, blood circulation is accelerated, and metabolism is improved. In proper nutrition, spices must be present.

Consumption tips: The addition of spices to dishes does not depend on the time of the day (you can add cinnamon to porridge for breakfast, coat chicken with paprika and garlic for lunch). Seasonings are combined with lean meat, fish, vegetables.

How often to consume: Allowed daily, the norm is from 1 to 4 grams.

Which spices to avoid: Store-bought spice mixes. They usually contain a lot of unhealthy additives. For example, glutamic acid is often included, which can provoke an allergic reaction. There may be dyes.

Which spices to reduce when losing weight: Spices will not add calories to the dish, but whet the appetite, which can result in overeating. Therefore, you should not abuse spices. It is better to minimize salt during weight loss, as it provokes swelling and inhibits weight loss.

What else can be included?

The listed groups did not include other, no less useful, products for a complete, balanced diet. Let's talk about them briefly. They will add variety to the diet, add a lot of trace elements, nutrients and fiber.

Additional products at PP:

  1. Bread and slices. Usually used for breakfast or snack sandwiches. The carbohydrate product replenishes energy, cleanses the gastrointestinal tract, has a positive effect on the central nervous system, heart with blood vessels, and immunity.
  2. Canned fish in its own juice. The meat retains its health benefits and the way it is cooked gives it a subtle, pleasant aftertaste. Especially useful for the body tuna. It is a source of easily digestible protein, amino acids. Suitable for dinner, you can add to a salad.
  3. Olives, black olives. Replenish healthy fats, contain dietary fiber, trace elements. They cleanse of toxins, improve the functioning of the gastrointestinal tract with intestinal microflora. Olives are beneficial for the central nervous system, blood vessels, and immunity.
  4. Mushrooms. Useful mushrooms, boletus, chanterelles, champignons, oyster mushrooms. They contain chitin, potassium, copper and B vitamins, antioxidants. In this way, mushrooms support the heart with blood vessels, cell health and immunity.
  5. Avocado. Is a source of Omega-3 fatty acids, improves immunity, skin and hair condition. Reduces the risk of stroke, heart attack and thrombosis. Fruits contain a minimum amount of fructose, so they are also suitable for diabetics. However, 100 g of avocados contain 15 g of fat, so losing weight does not need to be abused.
  6. Seaweed. Brown algae product. Source of iodine, magnesium and potassium, bromine, vitamins B and C, organic acids. Helps improve vision, normalize blood pressure, improve joints and thyroid gland.
  7. Muesli without sugar. Ready mix includes cereals, flakes, dried berries and fruits. Great replacement for porridge in the morning. A hearty dish increases strength with energy, strengthens the immune system, and normalizes the functioning of the digestive tract.
  8. Tea, coffee, chicory. Drinks are an integral part of the PP. They invigorate the central nervous system, speed up metabolic processes, improve digestion. It is better to drink coffee and tea separately from the main dishes, as joint intake impairs the absorption of food.

Not all of these foods are allowed to be consumed every day. Muesli for breakfast is rare, no more than 2 times a week. The same applies to mushrooms with canned fish. Seaweed, olives, olives, bread, chicory are allowed to be included in the diet daily in accordance with the norm. Avocado is enough 2-3 times a week. Tea, coffee - no more than 2 cups per day. The listed products are quite suitable for weight loss.

Proper nutrition is, first of all, a balanced diet in terms of nutrients or proteins, fats, carbohydrates and microelements. To achieve this on a consistent basis, a variety of products is required. Carbohydrate-free diets, severe restrictions, mono-diets, exclusion of entire food groups only harm health and do not help to lose weight in the long run.

Why you need to eat varied:

  • Replenishment of the maximum amount of trace elements.
  • Improvement of interaction, absorbability and assimilation of products.
  • Support of metabolic processes with metabolism and digestion.
  • Reduced dietary toxicity, reduced liver load.
  • Protection against eating problems, unhealthy weight gain.

Diverse diet - stable functioning of internal organs and maintenance of normal body weight, balance of microelements, strong immunity with intestinal rich in beneficial bacteria. But remember that both undereating and overeating are equally harmful to health. In everything, a reasonable balance is important.

Must see:

  • Top 10 100-150 Calorie Easy Dinners and Bedtime Snacks
  • Complex Carbs: What You Need + Top 10 Foods on a healthy diet
  • Sweeteners and sweeteners: information + overview of types

50 healthy foods that you should have in your kitchen

We have studied the beneficial properties of foods known to mankind and selected the 50 most delicious and healthy. For example, ginger, eggs and beans, nutritionists advise to have on the table.

Vegetables and herbs

Asparagus. It is valued for its low level of carbohydrates and calories, easy digestibility and a whole range of vitamins (K, B1, B2, B9, C, E, A, PP) and macro- and microelements (zinc, potassium, magnesium and iron).

Sweet pepper. Or, as we still used to call it, bell pepper. Not only is it bright, crunchy and slightly sweet, but it is also an excellent source of antioxidants and vitamin C.

Broccoli. These dark green florets are useful both fresh and frozen: they easily outperform many vegetables in terms of protein, fiber and vitamins K and C.

Carrots. The main source of carotene, which is necessary for a person to grow cells and ensure the healthy condition of the skin, mucous membranes and eyes.

Cauliflower. Contains more protein and vitamin C than regular cabbage. Vitamins A, B, PP, calcium, potassium, phosphorus, iron and fiber have a positive effect on the intestinal microflora and can protect the gastrointestinal tract from the occurrence of ulcers and cancerous tumors.

Cucumbers. Almost 95% water, making it one of the lowest calorie vegetables. They are low in fat, protein and carbohydrates. Despite this, cucumbers are high in vitamins and nutrients (especially potassium).

Oleg Iryshkin

Candidate of Medical Sciences, doctor of sports medicine and sports nutrition, nutritionist of the federal network of fitness clubs X-Fit

- We all know that vegetables should be eaten daily, because they contain vitamins and fiber (such food is considered healthy). The downside is the quality of the products. For example, many vegetables accumulate pesticides and excess nitrates. Therefore, before use, it is better to remove the skin from tomatoes and cucumbers. The second "pitfall" is the wrong cooking time. For example, cereals should be cooked until "al dente", but many of them are digested, thereby destroying the chemical structure of the product.

Garlic. An indispensable vegetable in the fight against colds. When garlic cells are destroyed, allicin is formed - one of the strongest antioxidants that has bactericidal and fungicidal (destroys the fungus) action.

Ginger. Ginger root has a complex composition with a large number of useful substances, including vitamins, minerals, essential amino acids, fatty acids, and essential oils. Ginger improves digestion and also has detoxifying and immune-boosting properties.

Anna Ivashkevich

private nutritionist

— The chemical composition of ginger root is unique: vitamins B, C, A, E, K, calcium, magnesium, sodium, phosphorus, iron, manganese, copper, selenium. It stimulates the digestive system and brain activity, perfectly fights inflammatory diseases and is even able to reduce toxicosis during pregnancy.

Curly cabbage (kale). This species undeservedly remains in the shade of broccoli, cauliflower and white cabbage. Grunkol, or cabbage-kale (as curly cabbage is also called), contains all the necessary amino acids, vitamins, omega-3 fatty acids and fiber. If these arguments are not enough for you, then just add that in terms of nutrient density, it has no equal among all green leafy vegetables.

Luk. Like garlic, it is primarily valued for its bactericidal and anti-inflammatory properties. It is rich in iron and potassium, which has a positive effect on the cardiovascular system, vitamins B and C, and many minerals. Onion retains almost all of its beneficial properties even after cooking.

Tomatoes. The eternal dispute about whether a tomato is a berry, a vegetable or a fruit seems to have been decided in favor of the latter. Be that as it may, senor tomato contains not only vitamins A, B2, B6, E, K and various trace elements, but also a powerful antioxidant - lycoline, which has an anti-cancer effect.

Yam. Sweet potatoes, despite their high glucose levels, are recommended for diabetics because they can stabilize blood sugar levels. Sweet potatoes contain no fat at all, and their proteins and carbohydrates are better absorbed than those of ordinary potatoes.

String beans. Unlike bean seeds, these green beans are not as rich in protein, but they contain many vitamins, folic acid, fiber, magnesium and potassium. Thanks to this, they improve digestion, can reduce blood sugar levels and the risk of heart attack.

Fruits and berries

Apples. A fruit that you can always take with you for a quick snack at any time, wherever you are. They are valued for their high content of fiber, vitamin C and antioxidants.

Avocado. Differs from other fruits in that it contains 77% healthy fats. Despite this, they are not only tender and tasty, but also healthy: they contain potassium, fiber and vitamin C - available.

Bananas. Not only is it one of the world's most popular berries (yes, a banana is a berry, not a fruit) and a favorite post-workout meal, it's also the best source of potassium, as well as fiber and vitamin B6.

Blueberry. One of the most powerful sources of antioxidants of any food. And you probably know about the benefits of blueberries for vision since childhood.

Oranges. All citrus fruits have a long established reputation as the main supplier of vitamin C to the body. In addition, like other fruits, oranges are rich in fiber and antioxidants.

Strawberry. Beneficial for the body not only low in carbohydrates and calories, but also vitamin C, fiber and manganese.

Lentils. A very tasty and satisfying variety of legumes, one of the best sources of plant-based protein, vitamins and fiber.

Oleg Iryshkin

Candidate of Medical Sciences, doctor of sports medicine and sports nutrition, nutritionist of the federal network of fitness clubs X-Fit

— Lentils are an ancient crop. It is rich in plant proteins and complex carbohydrates that can keep you full for hours. Lentils are rich in vitamins: C, B₁, B₂, B₃, B6, B₁₂, as well as many minerals. Plus, lentils contain fiber, which improves bowel function and serves as food for beneficial microflora.

Beans. In terms of the amount and digestibility of proteins, it can be compared with meat and fish. Due to the huge amount of vitamins, macro- and microelements, this product is recommended for dietary nutrition in case of heart failure and diseases of the kidneys, liver and gastrointestinal tract.

Brown rice. Due to minimal processing, brown rice contains more fibre, magnesium and vitamin B1 than regular rice. Doctors often refer to it as a dietary product and note a positive effect on blood sugar levels, blood pressure and the prevention of colon and pancreatic cancer.

Oats. This cereal, in addition to the numerous minerals and vitamins that it contains, is valued for its high fiber content (over 30%) and beta-glucans, which reduce the level of "bad cholesterol".

Quinoa. Does not contain a single gram of gluten, only healthy fiber, magnesium and vegetable protein. Quinoa is an incredibly filling food that can be one of your best allies in the fight against extra pounds.

Nuts and seeds

Almonds. These nuts are full of vitamin E, antioxidants, magnesium and fiber. Nutritionists claim that almonds help in the fight against excess weight and speed up metabolism.

Chia seeds. A favorite of the ancient Aztecs, it has become popular with vegetarians in recent years. Chia seeds are incredibly nutritious and very healthy: 100 g of seeds contain 40 g of fiber and the required daily dose of magnesium, manganese, calcium and other nutrients.

Coconut. Coconut pulp is a source of not only fiber, but also medium fatty acids that will help you lose weight.

Macadamia. Not the most popular nut in Russia, the nut differs from its counterparts in a high level of monounsaturated fats (the healthiest) and low omega-6 fatty acids (not the most useful). It costs no more than hazelnuts and is sold in large supermarkets, you just need to carefully inspect the shelves.

Walnuts. Only 7 nuts a day (no more, they are very high in calories) can increase human immunity and reduce the risk of cardiovascular disease. They contain almost all the vitamins, minerals, organic acids and fiber necessary for the body.

Peanuts. These beans (mistaken by many as nuts) are rich in antioxidants, nutrients, and can help shed a couple of extra pounds. The main thing is not to replace whole peanuts with peanut butter, otherwise everything will turn out exactly the opposite. Roasted peanuts, however, should not be carried away in any case.

Sweets, pastries and dressings

Dark chocolate. The sweetest item on our list contains half of the daily intake of iron, magnesium, manganese and antioxidants required by the human body. Recommended for people with high blood pressure.

Oleg Iryshkin

Candidate of Medical Sciences, doctor of sports medicine and sports nutrition, nutritionist of the federal network of fitness clubs X-Fit

- The most useful dark chocolate with a high content of cocoa beans and a minimum sugar content. So, cocoa beans contain antioxidants that eliminate the harmful effects of free radicals. However, including chocolate in your diet, you need to know the measure and not consume this product in excess, beyond the calculated biological balance of food components and individual daily calorie content.

Anna Ivashkevich

private nutritionist

The simpler the dark chocolate, the better. Ideally, it should contain cocoa liquor, cocoa butter and powdered sugar. The percentage of dark chocolate depends on the amount of grated cocoa, for example, 99% has the largest amount of cocoa. Such a product is rich in potassium, magnesium, phosphorus and contains a small amount of vitamins B and E. Its use helps stabilize cholesterol levels and improves mood (due to a decrease in cortisol production). The average daily portion of dark chocolate should not exceed 25 grams.

Multigrain bread. Western nutritionists advise eating bread made from sprouted wheat grains with the addition of legumes. It will be problematic to find it in our stores, so we offer ordinary multi-grain bread as an alternative.

Homemade bread. If you want to eat healthy bread, you have to make it yourself. But in homemade bread there will definitely not be gluten, and the amount of carbohydrates will not be as high as in regular bread.

Apple cider vinegar. Indispensable not only when preparing a salad, but also when dieting: apple cider vinegar dulls the appetite and makes you feel full for much longer. It will also help lower blood sugar levels.

Olive oil. The healthiest oil in the world contains powerful antioxidants that can boost immunity and lower blood pressure and cholesterol levels.

Coconut oil. Like coconut meat, oil consists of medium fatty acids (by 90%), which will help to cope with extra pounds. And recent studies have confirmed that it can improve the condition of people suffering from Alzheimer's disease.

Dairy products and meat

Cheese. One slice of cheese contains as much calcium, phosphorus, vitamin B12 and other minerals and amino acids as a whole glass of milk, and it contains even more protein than meat or fish.

Yoghurt. The fermented milk product retains all the positive properties of ordinary milk, and due to the content of beneficial bacteria, it also improves digestion.

Butter. Organic Farm Butter contains not only essential saturated fatty acids for our body, but also many nutrients and vitamins A and K2.

Whole milk. One of the best sources of calcium, vitamins, minerals, animal protein and healthy fats - my mother told us about this. True, in other words.

Eggs. One of the most nutritious and healthy foods that has been demonized for years due to its high levels of cholesterol and fat. Recent studies have shown that there is no harm from them, only benefits (although if you suffer from cardiovascular diseases, you should limit yourself to one egg a day).

Oleg Iryshkin

Candidate of Medical Sciences, doctor of sports medicine and sports nutrition, nutritionist of the federal network of fitness clubs X-Fit

- Eggs of any bird can be used in food. They contain essential amino acids, as well as saturated and unsaturated fatty acids. In addition, they contain a lot of B vitamins. Separately, I want to highlight quail and guinea fowl eggs, since they are less allergenic than chicken ones.

Chicken breasts. The favorite dish of all athletes and jocks: low fat and calories and very high in protein and nutrients.

Lamb. Unlike other animals, sheep are still fed primarily grass-fed, which makes their meat high in omega-3 fatty acids.

Beef. Lean, lean meats are an excellent source of protein and iron. Fatty beef should not be written off either: it is simply indispensable for a low-carb diet.

Fish and seafood

Salmon. This oily red fish is rich in protein, vitamin D and omega-3 fatty acids, which are essential for improving memory and proper functioning and nutrition of the human brain.

Sardines. Small but very useful marine fish that can give the body 2 times more calories than white fish. In addition, they contain a large amount of phosphorus, potassium, calcium, magnesium and other minerals and a complex of vitamins A, D and B. Unsaturated fats from sardines are considered more beneficial than saturated fats of animal origin.

Shellfish. Mussels, snails and oysters are one of the most nutrient dense foods. These dietary seafood with easily digestible protein can completely replace meat in the human diet. But yes, it's expensive. And you can hardly find oysters so decent anywhere else, except perhaps in Sakhalin and Vladivostok.

Shrimp. This seafood delicacy is very low in fat and calories, but high in healthy protein, protein and omega-3 fatty acids. In addition, they have a whole range of nutrients, including selenium, potassium, zinc, calcium and vitamin B12.

Trout. An interesting fact that says a lot about this fish: it lives only in clean water. According to the content of nutrients, trout can be compared with salmon: a lot of vitamins A, D, B, E and omega-3 fatty acids.

Tuna. In terms of protein content (more than 22%), it easily outperforms all other fish and can be compared with caviar of some commercial species. Vitamins of groups B, A, E, PP, two dozen micro and macro elements and omega-3 fatty acids improve the functioning of the eyes and brain and reduce the risk of cardiovascular diseases by 2 times.

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